What is the reason for feeling nauseous after dieting

Nausea and vomiting during dieting are usually caused by fluctuations in blood sugar, abnormal gastric acid secretion, electrolyte imbalance, psychological stress, and weakened digestive function. Symptoms can be alleviated by adjusting dietary structure, supplementing water and electrolytes, eating small amounts regularly, psychological regulation, and moderate exercise.

1. Blood sugar fluctuations:

Long fasting time can cause a sudden drop in blood sugar levels, stimulating the vomiting center in the medulla oblongata. It is recommended to choose low glycemic index foods such as oats and whole wheat bread as a source of carbohydrates, and supplement small portions of food every 3-4 hours to avoid prolonged hunger. Patients with diabetes need to pay special attention to monitoring the changes in blood sugar.

2. Gastric acid stimulation:

Continuous secretion of gastric acid without food neutralization during hunger may cause acid reflux nausea. A small amount of alkaline food, such as soda biscuits and Mantou slices, can be eaten to relieve the symptoms. Avoid drinking coffee or acid juice on an empty stomach. Long term vegetarians may have chronic gastritis and need to be screened for Helicobacter pylori infection.

3. Electrolyte imbalance:

Strictly controlling diet can easily lead to mineral deficiencies such as sodium, potassium, and magnesium, affecting neuromuscular function. Manifested as dizziness accompanied by nausea, and in severe cases, arrhythmia may occur. It is recommended to drink diluted salt water or coconut water containing electrolytes daily, and consume potassium rich foods such as bananas and spinach. It is necessary to replenish lost minerals in a timely manner after exercise.

4. Psychological stress:

Excessive focus on weight numbers may trigger anxiety and induce vomiting reactions through vagus nerve reflex. Try mindfulness based diet training and record non weight related positive changes. If accompanied by binge eating and vomiting behavior, one should be alert to the possibility of anorexia nervosa and seek intervention from a psychologist. 5. Insufficient gastrointestinal motility: Long term low calorie intake can slow down gastrointestinal peristalsis, and sudden eating can easily cause bloating and nausea. Drinking warm ginger tea or having abdominal massage before meals can promote digestion, so it is recommended to prioritize steaming and cooking easily digestible foods. When combined with persistent vomiting or a sudden drop in weight exceeding 10% of the baseline value, medical attention should be sought to investigate organic diseases.

Scientific weight loss requires ensuring the daily basal metabolic energy needs, with adult women not less than 1200 calories and men not less than 1500 calories. It is recommended to adopt a high protein and high fiber Mediterranean diet pattern, combined with resistance training to maintain muscle mass. When symptoms such as persistent vomiting, fatigue, or palpitations occur, extreme dieting should be immediately stopped and nutrition should be consulted. If necessary, blood routine, thyroid function, and gastrointestinal endoscopy should be performed. Establishing a sustainable diet plan is more important than rapid weight loss, and losing 0.5-1 kilogram per week is a safe range.